Stewed White Beans and Pumpkin in Tomato Sauce

Built around simple ingredients that create a comforting meal.
It offers steady energy while remaining light but satisfying.
White beans provide hearty plant-based nourishment and texture.
Pumpkin adds natural sweetness and balance without heaviness.
Tomato sauce brings warmth and rich flavor to every bite.
Ideal for maintaining a steady plant-forward lifestyle.

Start with the Vegetable Cooking Guide:
https://www.letsveg.com/vegetable-cooking-guide

Olivia

Stewed White Beans and Pumpkin in Tomato Sauce

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Stewed white beans and pumpkin in tomato sauce. A simple plant-forward dish with rich flavor and comforting texture.

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Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 50 minutes mins

Servings: 4

Course: Main Course, Side Dish, Snack

Cuisine: Mediterranean

Calories: 205

Ingredients Equipment Cooking Instructions Nutrition Notes

Ingredients

  

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• 1 can white beans drained and rinsed
• 2 cups pumpkin sliced into bite-sized pieces
• 2 cups tomato sauce
• 1 small onion chopped
• 2 cloves garlic minced
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1/2 teaspoon oregano
• Salt to taste
• Black pepper to taste
• 2 tablespoons fresh parsley chopped

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Equipment

5 Quart Pot

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soup pot with lid

Cooking Instructions

 

1. Heat olive oil in a large skillet or pot over medium heat.
2. Add onion and cook until softened.
3. Stir in garlic and cook for 1 minute.
4. Add pumpkin slices and cook for 3-4 minutes.
5. Pour in tomato sauce.
6. Add paprika, oregano, salt, and black pepper.
7. Bring to a gentle simmer.
8. Stir in white beans and mix well.
9. Cover and cook for 25-30 minutes until the pumpkin is tender.
10. Garnish with fresh parsley and serve warm.

Nutrition

Calories: 205kcalCarbohydrates: 29gProtein: 9gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 588mgPotassium: 969mgFiber: 7gSugar: 7gVitamin A: 5887IUVitamin C: 18mgCalcium: 100mgIron: 4mg

Notes

• Cut pumpkin into evenly sized pieces for consistent cooking
• Add a pinch of chili flakes for extra warmth if desired
• Serve with crusty bread or rice for a complete meal

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